What is a cohort?

A fully-supported, six-week virtual movement program for anyone who experiences low back stiffness, tightness, or pain and wants to better understand how their body moves and loads.

If you have trouble finding your glutes or core, feel your back after squatting or deadlifting, or experience tightness after activities like hiking, biking, or strength training, this cohort will help you explore why and give you practical strategies to move and train with more options.

October 2 – November 13, 2026

• 6-week fully virtual cohort

• 5 guided movement practices per week (30 workouts total)

• Live 1-hour workshop and Q&A each week via Zoom

• October 2: Orientation

• November 13: Final workshop

• Minimal equipment required

• Regular Price: $395

Who Is This For?

This cohort may be a good fit if you:

• Experience recurring low back stiffness, tightness, or discomfort

• Have difficulty feeling or using your glutes or core

• Struggle to hinge, deadlift, or squat without feeling it in your back later

• Notice one side of your body moves or loads differently than the other

• Experience tightness during or after hiking, biking, lifting, or other activities

• Want to move, lift, and train with greater confidence and awareness

What Will We Work On?

Where your thorax and pelvis sit in space can influence how you distribute load throughout your body. Over six weeks, we'll explore your individual movement patterns and practice giving your body more options.

We'll work with breathing, posture, stacking, and the relationship between your ribcage and pelvis to help you better access your hips, glutes, core, and breath.

Then we'll apply those concepts to movements like squatting, hinging and deadlifting, lunging, pushing and pulling, walking, and strength training.

The goal isn't to find one “perfect” posture or one “correct” way to move. It's to better understand how your body organizes and distributes load so you have more strategies available when you move, lift, and do the activities you love.

How It Works

You'll complete five practices each week, with one practice being a live, one-hour Zoom workshop. The remaining practices will be delivered virtually for you to complete on your own schedule.

We'll also have a live Q&A every Friday at 9:00 a.m. Mountain Time so you can ask questions, troubleshoot what you're experiencing, and better understand how the concepts apply to your body.

We'll kick things off with orientation on October 2 and finish with our final workshop on November 13.

Minimal equipment is required. A complete equipment list and everything you need to get started will be sent before the cohort begins.

Price: $395

Friday, September 11th at 1pm at Koa Fit Studio

Where your thorax and pelvis sit in space can influence how you load and move through your entire body.

In this 90-minute Movement Lab, we’ll explore how the position of the thorax and pelvis can contribute to uneven loading and how those differences can show up in everything from walking and standing to squatting, hinging, and lifting.

We’ll look at concepts like posture, stacking, and alignment, not in search of one “perfect” position, but as tools to better understand where you literally stand and how that position may influence the way you move and train.

Our specific lens for this workshop will be the low back. If you tend to feel your lifting sessions in your back, struggle to find your hips or glutes during certain exercises, or notice that one side moves or loads differently than the other, we’ll explore some of the reasons why.

Through education and guided movement, you’ll learn how to recognize your own movement and loading patterns and develop greater body awareness that you can bring into your training sessions. The goal is to give you more information and more options so you can move, lift, and train with greater confidence and safety.

Come ready to learn, move, ask questions, and better understand how your body organizes itself from the ground up.

This workshop is limited to 10 participants. Please sign up in advance to save your spot.

All cancellations must be 24 hours in advance to avoid being charged.

Now that you have been doing the Level 1 Routine for a couple weeks, It is time to move on to the Level 2 Routine. This program is rated Level 2 due to a few harder positions (being on hands and knees) and more aggressive core work. Give it a try, if you need to go back to Level 1, do what is best for your body. No equipment is needed for this routine, but a pillow is optional.

This level 1 routine is great to do first thing in the morning or at the end of your day. This routine focuses on mobilizing the hips and spine while introducing some light core work.

Equipment Needed - Tennis Ball (or other similar size ball) and Yoga Strap (or long belt or leash).

For more routines, check out our YouTube Page